5 Day Muscle Building Routine
Bulking
Intermediate
Body
Plan Details
The 5 Day Muscle Building Routine routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Workout 1
25 exercises
Band Bench Press
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Day 2
Workout 2
38 exercises
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Modified Push-Up to Forearms
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Lunge with Bicep Curl Bowling Motion
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Forward Lunge with Bicep Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Day 3
Workout 3
40 exercises
Band Squat
3 Sets x 8 Reps
Band Quad Stretch
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Half Locust
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Side-Lying Hip Flexor
3 Sets
Side-Lying Quadricep Stretch
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Calf Stretch with Rope
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Peroneal Stretch
3 Sets x 8 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Calf Raise On A Dumbbell
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Day 4
Back
30 exercises
Band Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Kneeling Lat Stretch
3 Sets
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Sphinx
3 Sets x 8 Reps
Superman
3 Sets
Chin-Up with Knee Raise
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Rocky Pull-Up
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Bridge
3 Sets
Flutter Kick
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Knee Across the Body
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
